Strength
Bench Press – 5×5 @ 90%
—Week 5. Use slightly heavier than last week
Conditioning
6 Rounds
5 Power Cleans (75% of 1RM)
10 Lateral Burpees over Bar
15 Cal Row
—Rest 1 minute between rds
Midline
4x ME Weighted GHD Sit-up Hold (slightly heavier than last wk)
—Focus on pulling ribs down/maintain hollow position/don’t arch low back
WOD Notes: Each round should be 95% effort. Try to touch n go as many reps as possible on the cleans and transition fast to the rower. You will have to partner up with someone else and stagger about 90 seconds. If super crowded, you may run 250m instead of rowing 15 calories (especially if you missed yesterday).
Schedule This Week
Monday & Tuesday – Normal Schedule
Wednesday – 5:30am, 8am, 4pm, 5pm
Thursday – 9am class only
Friday & Saturday – 9am, 10am classes with Open Gym 11-1pm.
